AFAC gym is chock full of fitness equipment, which means you’ll have everything you need to pursue your fitness goals. But when you start to strength train, it can be overwhelming to choose between resistance bands, barbells, trap bars, the landmine, the cable machine, and plate loaded or selectorized equipment.
It can even be tough to select seemingly simple pieces of equipment like dumbbells and kettlebells. On the surface, these two weights might appear straightforward, but they’re designed to fit different fitness needs and should be used accordingly. In this blog, we’ll explore the differences between dumbbells and kettlebells so that you can decide whether to use one, the other, or both at AFAC’s gym in Thornton.
The Differences Between Kettlebells and Dumbbells at the Gym
To fully understand when it’s best to use kettlebells or dumbbells at the gym, it’s helpful to discuss the main differences between them. Here’s a list that briefly outlines the main distinctions between the two:
- With kettlebells, the weight sits below the handle. With dumbbells, the weight is evenly distributed on both sides of the handle.
- Kettlebells are made of cast iron. Dumbbells can be made of a variety of materials.
- The kettlebell handle can accommodate one or two hands. The dumbbell handle accommodates only one hand.
The design contrasts between kettlebells and dumbbells lead to differences in the way the mass is distributed when you work out.
Why Weight Distribution Matters
When you hold a dumbbell, the mass is evenly distributed on either side of your hand. This leads to a more static, balanced load when you lift a dumbbell, which is an important feature when you’re doing a lift that requires a lot of stability, like the fly. Some beginning weightlifters find the constant, reliable load easier to work with when they’re just starting out.
When you hold a kettlebell, the weight is directly beneath your hand(s) with a space in the middle. This space between the weight and your hand(s) can make the kettlebell feel lighter or heavier, depending on how you’re holding it. A kettlebell also can be easily “flipped” from in front of your hand to behind it, which can alter the muscles being worked.
You can do a variety of exercises like squats, lunges, presses, and rows with either type of weight, but kettlebells will feel different at different points throughout the move. This forces your body to adapt — to remain coordinated and balanced — as the exercise’s difficulty shifts throughout the range of motion. You might also find kettlebells easier to work with because of the grip.
Testing them Out
One way to decide which weight is better for you is to try dumbbells and kettlebells during a set of the same exercise. Then, ask yourself, “Can I make it through the movements with good form?” If the answer is no, you might want to either reduce the amount of weight, or switch the type of weight you’re using from kettlebell to dumbbell or vice versa. If the answer is yes, then you’re on the right track. And, if you can do four more reps without much effort, then you also might want to grab something heavier.
Also, chances are you’ll be able to lift heavier weights with your lower body than your upper body, so you might want to switch between kettlebells and dumbbells as needed – for example, using dumbbells for your upper body moves and kettlebells for lower body exercises.
Which Weight Activates More Muscles at the Gym?
Research that compares muscle activation between kettlebells and dumbbells is sparse, but one 2018 study compared the activity of the anterior deltoid and pectoralis major when subjects performed a seated overhead press with dumbbells and kettlebells. It turns out, the dumbbell overhead press showed slightly higher anterior deltoid activity than the kettlebell overhead press. The researchers suggested this was likely because of the stability of the dumbbell over the kettlebell. However, it’s worth noting that the study didn’t explore the activation of stabilizer muscles, which are often used more when working with kettlebells.
When choosing between a kettlebell and dumbbell for the purposes of muscle activation, you should think about how each weight targets your muscles through the range of motion you’re training. What are the exercise’s primary movers? What range of motion is being achieved with the exercise? And what is your main goal for the exercise – strength, stability, or muscle growth?
If your goal is strength, you’ll want to move with more weight, which means you’ll need more stability. A dumbbell is more stable and allows you to do a better job of targeting individual muscles, so you should opt for dumbbells most of the time. However, the off-center of gravity of a kettlebell will challenge your muscles in different ways, making kettlebells a good pick for muscle growth. Most personal trainers will recommend working with kettlebells and dumbbells to get the best of all worlds.
Which Weight Will Give Me More Power?
Both kettlebells and dumbbells can improve a lifter’s power, but the effectiveness of a power move depends on the equipment’s ease of use and the exercise being performed.
As a general rule, power training requires dynamic movements and exercises with higher velocities. Kettlebells are usually the go-to for power training because their construction is perfect for being moved around dynamically and forcefully.
Power movements like the kettlebell swing, snatch, and clean and jerk fall short when you try to do them with a dumbbell. For athletes trying to improve their power, the kettlebell is usually the better option based its design and how easy it is to use.
Dumbbells can also be used for power movements, but their design limits the number of dynamic movements you can do compared to kettlebells.
Which Weight Is Better for Cardio at the Gym?
For lifters who want to enhance their cardiovascular exercise with weights, you need to choose a weight that will allow you to maintain an elevated heart rate for a prolonged period of time. You can do this with both dumbbells and kettlebells. It all depends on what type of cardio you want to do. If you want to perform full-body movements like swings and snatches, then kettlebells are the better option. On the other hand, you can also elevate your heart rate easily with dumbbells by picking a few muscle-building movements like curls and rows and doing a bunch of reps with a lighter weight.
Kettlebells vs. Dumbbells — Which Should I Choose at the Gym?
A strong case can be made for using both kettlebells and dumbbells at the gym. It all depends on what exercise you’re doing and what your fitness goals are.
Dumbbells are easier to use than kettlebells, which makes them a great choice for people who are just getting started with their strength training program. Even if you’re an advanced lifter, dumbbells are usually better for any move that requires pressing and pulling because they make you feel more stable. The stability of dumbbells also makes them a good choice to target individual muscles and increase muscle strength.
Kettlebells tend to be better for higher-intensity weight training and functional movements. Swings, cleans, windmills, and snatches are easier to perform with kettlebells because of the way the load is distributed. Kettlebells can also be a good choice for muscle growth because they tend to challenge a wider range of muscle fibers.
If you’re still not sure which weight to use for your strength training program at AFAC gym, our personal trainers can answer any questions you have and suggest a workout program designed for your personal needs and goals. AFAC gym is here to support you with all your fitness goals, and we believe both dumbbells and kettlebells can be a beneficial part of your workout program.
To learn more about AFAC gym and why we’re the best gym in Thornton, Colorado, please stop by or give our team a call anytime. We’ll be happy to assist you. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.
